Basics of Behavioral Change and Health Psychology Flashcards
examines the causes of illnesses and studies ways to promote and maintain health, prevent and treat illness, and improve the healthcare system
health psychology
the behavioral theory model that is based on a prediction that people engage in a health behavior depending on the perceived threat they feel regarding a health problem
health belief model
the most influential source of self-efficacy information
past performance experience
the most accepted theory focusing on health beliefs
health belief model
the degree to which a person feels threatened or worried about the prospect of a particular health problem
perceived threat
3 factors that influence a perceived threat of a health problem
1) perceived seriousness of the health problem
2) perceived susceptibility to the health problem
3) cues to action that are either bodily (e.g., physical symptoms) or environmental (e.g., health promotion information)
self-efficacy beliefs are believed to influence these 3 things
1) thought patterns
2) emotional responses
3) behavior
the 6 sources of self-efficacy information
1) past performance experience
2) vicarious experience
3) verbal persuasion
4) physiological state appraisals
5) emotional state and mood appraisals
6) imaginal experiences
another common name for the transtheoretical model of behavioral change (TTM)
stages-of-change model
a theory of behavior that examines one’s readiness to change and identifies 5 stages
transtheoretical model of behavioral change (TTM)
the 5 stages of TTM (5 stages of change)
1) precontemplation
2) contemplation
3) preparation
4) action
5) maintenance
the 4 components of TTM
1) stages of change
2) processes of change
3) self-efficacy
4) decisional balance
the stage of TTM where a person is sedentary and not even considering an activity program
precontemplation
the stage of TTM where a person is still sedentary but start to consider activity; however, still not ready to commit to change
contemplation
the stage of TTM where a person has begun some physical activity and are mentally and physically preparing to adopt an activity program
preparation
the stage of TTM where a person engages in regular physical activity but has been doing so for less than 6 months
action
the stage of TTM where a person has been engaged in regular physical activity for over 6 months
maintenance
the most important component of the TTM for trainers to understand
processes of change
3 interventions in the precontemplation stage
1) provide information about the risks of being inactive
2) provide information from multiple sources
3) make inactivity a relevant issue
4 interventions in the contemplation stage
1) provide opportunities to ask questions
2) provide information about exercise in general
3) provide information about different activity options, fitness facilities, programs, and classes
4) provide cues for action (e.g., gym passes, tours, info sessions)
5 interventions in the preparation stage
1) provide the opportunity to be active
2) provide a lot of support, feedback, and reinforcement
3) provide clients the opportunity to express their concerns and triumphs
4) introduce different types of exercise activities to find something they enjoy
5) help create support groups of similar people who are also adopting exercise programs
6 interventions in the action stage
1) provide continued support and feedback
2) identify things and events that are potential barriers to adherence
3) identify high-risk individuals and situations
4) educate clients about the likelihood of relapse and things that may trigger relapse
5) teach physical and psychological skills to deal with potential barriers
6) provide continuous opportunities to be active and a plan to maintain activity in the changing seasons, during vacations, and through schedule changes
5 interventions in the maintenance stage
1) maintain social support from family and friends
2) provide continued education about barrier identification
3) keep the exercise environment enjoyable and switch it up to fight boredom
4) create reward systems for continued adherence
5) identify early signs of staleness to prevent burnout
strongly related to program adoption and maintenance
self-efficacy
the component of TTM that involves the number of pros and cons perceived about adopting and/or maintaining an activity program
decisional balance
a learning approach that considers the manner in which behaviors are influenced by their consequences
operant conditioning
examines the relationship between antecedents, behaviors, and consequences (i.e., behavior chains)
operant conditioning
a means to break the connection between events or other stimuli and a behavior; in behavioral science, sometimes called “cue extinction”
stimulus control
the most important component of operant conditioning
consequences - what happens after the behavior is executed
presentation of a positive stimulus that increases the likelihood that the behavior will reoccur in the future
positive reinforcement
the removal or avoidance of averse stimuli following undesirable behavior
negative reinforcement
the removal of a positive stimulus that decreases the likelihood of the behavior reoccurring
extinction
presentation of an aversive stimulus following an undesirable behavior which decreases the likelihood of the behavior reoccurring
punishment
5 lifestyle modifications most commonly used by people successful in sustaining weight-management efforts
1) regular physical activity (at least one hour per day)
2) eating a low-calorie, low-fat diet
3) eating breakfast daily
4) self-monitoring body weight regularly
5) maintaining a consistent eating pattern every day (both weekdays and weekends)
the process of using reinforcements to gradually achieve a target behavior
shaping
the ability to ignore temporary pleasure or discomfort to pursue a longer-term goal, and it is a biological function
willpower
T/F: Anyone using willpower for a long period of time will have less resolve to make better choices.
True
T/F: Willpower is limitless.
False
